Monday 15.04.2019

Fitness

Snatch Complex:

Build to a Heavy,

Power Snatch + Overhead Squat

Body Armour

3 Giant Sets: 50' Single Arm OH Walk (left) 50' Single Arm OH Walk (right) 7 Pausing Ring Rows (2s pause) Rest 1:00 between sets. 3 Giant Sets: 9 Sumo Deadlifts 50' Double DB Walking Lunge (hang hold) Rest 2:00 between sets

Performance

Snatch Complex:

Build to a Heavy,

Power Snatch + Overhead Squat + Hang Squat Snatch

Body Armour

3 Giant Sets: 50' Single Arm OH Walk (left) 50' Single Arm OH Walk (right) 7 Inverted Pausing Rows (2s pause) Rest 1:00 between sets. 3 Giant Sets: 9 Sumo Deadlifts 50' Double DB Walking Lunge (hang hold) Rest 2:00 between sets

Competition

Snatch Complex:

On the 1:30 x 7

Power Snatch + Overhead Squat + Hang Squat Snatch

(60/63/66/69..last 3 69-75% by feel)

Body Armour

3 Giant Sets: 50' Single Arm OH Walk (left) 50' Single Arm OH Walk (right) 7 Inverted Pausing Rows (2s pause) Rest 1:00 between sets. 3 Giant Sets: 9 Sumo Deadlifts 50' Double DB Walking Lunge (hang hold) Rest 2:00 between sets